Hero’s Journey: 90-Day Ultimate Body Recomposition : Phase 3
WORKOUT SUMMARY
Main Goal
Workout Type
Fitness Level
Program Duration
Days Per Week
Time Per Workout
Equipment Required
Target Gender
A 4-week full transformation plan to build muscle and burn fat simultaneously.
Divided into three strategic phases — Strength Foundation, Metabolic Shred, and Performance Peak — this program reshapes your physique and ignites performance.
Phase 3
Day 1 – Full Body Power Circuit
| Exercise | Sets | Reps |
| Barbell Clean and Press | 4 | 6-8 |
| Barbell Hip Thrust | 3 | 12-15 |
| Cable Front Squat | 3 | 8-10 |
| dumbbell renegade row | 3 | 6-10 |
| Barbell Romanian Deadlift | 3 | 8-10 |
| Jump Rope | 3 | 30-60 seconds |
| Hanging Side Knee Raises | 3 | 12 |
| Superman exercise | 3 | 12-15 |
| Plank Jacks Extended Leg | 3 | 20 |
| Ab Roller Crunch | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
Day 2 – Athletic Conditioning
| Exercise | Sets | Reps |
| Dumbbell Goblet Curtsey Lunge | 3 | 8-10 per leg |
| Dumbbell Sumo Deadlift | 3 | 8-10 |
| Dumbbell Push Press | 3 | 10-12 |
| step up single leg balance bicep curl | 3 | 15 |
| One Arm Kettlebell Swing | 3 | 12-15 |
| Jump Rope | 3 | 30-60 seconds |
| Cross Body Mountain Climber | 3 | 20 |
| Russian Twist | 3 | 20 |
| Ab Roller Crunch | 3 | 15 |
| Floor Hyperextension | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 3 – Recovery & Mobility
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Dhanurasana Rocking Bow Pose | 3 | 20-30 sec |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Rolling Like a Ball crab | 3 | 10-15 |
| Bird Dog | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| arm leg raise | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Plank | 3 | 1 |
| Standing Toe Flexor Stretch | 3 | Hold 30 sec |
| Bow Yoga Pose | 3 | 20-30 sec |
Day 4 – Upper Strength (Push Focus)
| Exercise | Sets | Reps |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Arnold Press | 3 | 10-12 |
| Archer Push Up | 3 | 8-12 |
| Dumbbell Front Raise | 3 | 10-12 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Cable Crossover Triceps Extension | 3 | 10-12 |
| Resistance Band Pull Apart | 3 | 12-15 |
| Hanging Windshield Wiper | 3 | 12 |
| Russian Twist | 3 | 20 |
| Floor Hyperextension | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
Day 5 – Lower Strength (Pull Focus)
| Exercise | Sets | Reps |
| BARBELL SQUAT | 4 | 6-8 |
| Barbell Romanian Deadlift | 3 | 8-10 |
| Barbell Step Up | 3 | 8-10 per leg |
| Dumbbell Seated Gittleson Shrug | 3 | 12-15 |
| Dumbbell Curl | 3 | 10-12 |
| Dumbbell Preacher Hammer Curl | 3 | 10-12 |
| Archer Pull up | 3 | 10 |
| Nordic Hamstring Curl | 3 | 6-8 |
| Bird Dog | 3 | 12-15 |
| Ab Roller Crunch | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 6 – Optional Cardio Finishers
| Exercise | Sets | Reps |
| Tuck Jump | 3 | 10-15 |
| Depth Jump to Hurdle Hop | 3 | 6-8 |
| Bodyweight hip thrust | 3 | 12-15 |
| dumbbell renegade row | 3 | 6-10 |
| Russian Twist | 3 | 20 |
| Hanging Side Knee Raises | 3 | 12 |
| Mountain Climber | 3 | 20 |
| High Knee Skips_Cardio | 3 | 30 seconds |
| cat cow | 3 | 15-20 |
| Bird Dog | 3 | 12-15 |
| Floor Hyperextension | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
